Good RapperWarm-upWarm-up4 ROUNDS (progress movement every round)
:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts
10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster
10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → BootstrapperWorkoutMetcon (3 Rounds for reps)EVERY 9:00 FOR 27:00…
1500m Row
25 Plate Ground to OH (35/25)
Max Alternating Single Unders in Remaining TimeMetcon (3 Rounds for reps)EVERY 9:00 FOR 27:00…
1500m Row
25 Plate Ground to OH (45/35)
Max Double Unders in Remaining TimeOptional FinisherWarm-up”SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body